Leg and Knee Exercises

Posted on October 29, 2008
Filed Under Exercise |

Doing a few simple knee strengthening exercises can go a long way to making your knees stronger therefore enabling you to get fitter, quicker.

To begin with the first exercise is very useful for those who have a condition called chondromalacia patella. That’s a roughening of the cartilage underneath the knee cap, sometimes as the result of the bones not sitting properly in the ‘V’ of the knee joint.

A really simple exercise that will help is as follows:- Sit comfortably on a chair, try not to tense up, you need to relax, have your thigh parallel with the ground, leg bent at 90 degrees, feet on the ground, tense the thigh, then hold this position for five seconds and release the hold, do the same with the other leg. Complete ten reps on each leg.

Please make sure you breathe normally while doing these exercises.

Another exercise does a little more to build strength in the muscles that control bending at the knee.

Sit up straight and breathe normally, then cross your legs at the ankle. Push forward with the rear leg and back with the front leg. (A little tricky at first, but think about it!)

Change over by reversing the direction of the cross. If your left leg was in front, move it to the back and but your right leg in front. Do ten reps for each leg in each position.

How To Get Those Calves Working

Would you like to move onto to something a little more challenging?

For this next exercise avoid standing on a concrete or metal floor. If your balance is not to good you may be better to do the following exercise on a mat or carpet.

Stand upright, heels together, toes a little apart. Make sure to keep your balance.

Lift the heels, balancing on the balls of your feet. Imagine a string attached to the center of your head pulling you up. Hold for 5 seconds, then lower slowly. Repeat 10 times. Over time, as you build strength and balance, increase the length of time you’re on the balls of the feet.

To intensify this exercises a little try bending your knees whilst you have your heels raised. By doing this you will also be using the muscles in your quadriceps, hamstrings and buttocks. Remember to straighten your knees then lower your heels. Do ten reps.

I am sure you are aware of how important it is to have strong, healthy knees when carrying out any type of fitness routine. Doing these easy knee strengthening exercises regularly will really improve the state of your knees and help you increase your fitness levels even further.

To get the rest of your body into shape, find loads of health and fitness tips here.

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